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I’ve seen and heard that there are some questions. The first one I know of for sure is, “What is MFS?”

This is a scale that we use to judge our athletes excercisers level of overtraining…

M = Mood – F = Fatigue – S = Soreness

The idea is these are the 3 things that are closely related to how you are handling the volume on a daily basis. The rating system goes from 1 being the best you’ve ever felt to 10 being on your death bed. If your post looked like this:

1-1-1 – Would be ideal.
10-10-10 – Would be REALLY bad.
6-6-6 – Would be fucking awesome.

If you have ANY other questions, within reason, please post them to comments and I will try to answer them tomorrow.

Notes: You should have a bar loaded and waiting. Finish your HSPUs without going to complete failure (stay 1 to 2 reps short, but make sure it’s a near max effort), move quickly to the bar, and complete your PP set. PP should be very difficult and misses are expected, but try to limit to no more than one.

Dynamic
1a)36″ for all 5
I have never done anything higher than a 31″. I have no idea what my max height
could be. Probably should have kept going higher than 36″. MENTAL
1b)Sprints between 18-20 secs. My time keeper didn’t keep up. Whoops!
(50 meters down turn around 50 meters back)

I could feel my legs getting tight EVERY WHERE after today! Great feeling though.

Stopped there. Got a shooting pain in my left trap. Traps and upper back pretty tight from getting back to oly lifting after 3 months.
Have never done more than a few kipping HSPU. I can normally knock out more than that strict, wasn’t a good day for them.
Was looking forward to the dynamic part, but had to wrap it up there.

1) 170 all “$” Money
2a) 16/13/11/12/12
2b) 135 STRUGGLE/125×4 – trouble locking out last rep of set 2-5, but would’ve failed staying at 135.
Dynamic
1a) 41/43/43/43/45″
1b) all between 13-15 sec. Meters were approximate. How I ran that in highschool in 15 flat with 10 hurdles in the way I sure as hell don’t know!

Conditioning. 48″ and the 100M with Koby AKA the CrossFit Kid! He ATE MY LUNCH for the first 60M of every one of these. The last 40M of each were some of the most fun Ive had training in a while though🙂

1. 165lb this is why I’m here to get stronger!!!! Got home late and had to train at 9pm
2a. 6-6-6-6-5
2b. 135-135-135-135-135
3a. 35 3/4-36 3/4 for the rest…mental (plates stacked on box) think I could go higher
3b. all 16-17sec…wet outside and had to run and turn around

1)185 had more but need to get the footwork down better on the split
2a)11,8,7,6,7 haven’t done these or regular HSPU enough recently, thats why I’m here I guess.
2b)155×5 usually light but felt real fucking heavy after HSPU
3a)38,41,41,41,43(PR) I’m white.
3b)more of a 40X2 shuttle run. Didn’t bother timing it but was faster than the guy I was with.